DBT and amnesia

[Angelwings]

Hello,

I've been doing DBT for a while, also working on other ways to ground myself and feel safe. My only issue is that when I'm with my therapist I understand everything she's saying to me, but when it comes to being triggered outside of therapy, I forget everything she said. Anyone else with this issue? Possible solutions?

 

[Abstract]

Has anyone ever suggested a toolbox to you? You can have a physical and non physical form of it. It takes consistency to really start rewiring the responses the brain makes.

 

[Angelwings]

Has anyone ever suggested a toolbox to you? You can have a physical and non physical form of it. It takes consistency to really start rewiring the responses the brain makes.

Ummmm, no. I've actually never come across the term. What does it mean and how do you do it?

 

[Abstract]

So for the physical you can take a box or some sort of container and put things in it that relate to coping skills or your DBT exercises. Not sure exactly which DBT exercises you are looking at but am assuming general self comforting is part of it. You can also print off different things that could help. For example a grounding exercise. Put that in the toolbox too. Maybe have a bag of mints in there, some peppermint essential oil. A painted pebble. A pashmina. A colouring in book. Whatever helps you. Some plastic Ice cubes to remind you to try these. You can do a virtual one on your phone. Something to refer to when you can't think clearly. Sometimes it can help to work through your options until something helps you.

 

[Angelwings]

So for the physical you can take a box or some sort of container and put things in it that relate to coping skills or your DBT exercises. Not sure exactly which DBT exercises you are looking at but am assuming general self comforting is part of it. You can also print off different things that could help. For example a grounding exercise. Put that in the toolbox too. Maybe have a bag of mints in there, some peppermint essential oil. A painted pebble. A pashmina. A colouring in book. Whatever helps you. Some plastic Ice cubes to remind you to try these. You can do a virtual one on your phone. Something to refer to when you can't think clearly. Sometimes it can help to work through your options until something helps you.

Awsome ideas! Thank you so much for sharing.

 

[shimmerz]

I forget everything she said.

Do you remember what she said to do after your trigger state but before she reminds you...
I had to work on my tools (as Abstract so aptly names them) when I was well - not wait until I was triggered. When triggered, executive functioning is not available, so it makes sense you would forget to use it or even that you have a tool in existence.

Maybe ask your T if there are ways that you can practice these tools when you are out of trigger mode.

 

[Teasel]

Oh boy do I ever relate :-)
As well as a toolbox and having a note on my phone that contains all sorts of things that I've found helpful - quotes or DBT exercises or lists of comforting things or things my T has said or anything really - I put reminders up on post it notes around the house, especially in places I tend to go when upset. And I store a bottle of perfume in each of the main places I sit around the house and try to have some in my bag too.

Even with this it's still ever so hard to remember thsee things when I'm really triggered but I can see that progress is being made. When I'm mildly triggered I remember I can help myself in a shorter time than it used to take.

 

[joeylittle]

I put post-it notes all over my living space, as well as having a stack of notecards with various distraction tasks written on them.

 

[Abstract]

Agreed with others about preempting being really important. That was a life changer for me. Also, would set a trillion alarms on my phone to function in any basic way. Don't need to do this all the time any more.